Warm-up (No Measure)

Clean Pull (1×2)

*Once you’ve started to lose position and speed, stop. Good height for the bar is above the belly button

Metcon (Time)

20min Cap

Teams of 2

For Time:

350/325 Cal Row

bike

*While 1 Person Rows the other Person bikes

Switch every 20cal on the rower

Clean Grip Pause Deadlift (4×2)

Use the same weight from the Clean Pulls. Pause 3 seconds below the knee making sure you are in a good position, shoulders slightly over the bar, weight over the middle of the foot, hamstrings are loaded, back maintains the natural curve but is not rounded.